4 - 10 January 2015

Sunday 4 January 2015
[1]  Rest

Monday 5 January 2015
AM:
[1]  SQ PT - 50-100 reps of misc exercises, then 1.5 mile run
PM:
[1]  EMOM 7:00 mins
- 5 Power Snatches, UB T&G
Weight:  115, 125, 135, 135, 145, 145, 155
[2a]  4x3 of 1 Snatch Balance + 2 OHS ~rest 60 secs
Weight:  135, 155, 165, 175
[2b]  4xME TTB ~ rest 60 secs
Reps:  22-22-23-25

Tuesday 6 January 2015
[1a]  Back Squat
Weight:  5x235, 5x275, 5x295, 5x295, 5x275
[1b]  4x ME Strict HSPU + ME Kipping HSPU
Reps:  5+5, 6+6, 7+7, 8+4
[2]  For Time:
Row 30 Calories
50 Ring Dips
Row 30 Calories
Time: 7:12
*Originally the 50 ring dips was 50 thrusters @ 115lbs.  Wrist hurts to hold front rack.
[3]  4:00 AMRAP "75% effort"
7 Power Snatches  @135lbs
14 Box Jump Overs 24"
~ right into ~
2:00 AMRAP "Fast"
7 Power Snatches @135lbs
14 Box Jump Overs 24"
Scores:  1st- 2 Rounds, 2nd- 1+4
[4]  Perform following:
30 GHD Situps
30 Hip Ext.
10 Box muscle up technique work (name?)

Wednesday 7 January 2015
[1]  12:00 min AMRAP
Deadlift reps of 30-21-15-9 @ 225lbs
30 Wallballs after each set
Score:  1 of 9 deadlifts; 157 reps
~ 1:00 min rest ~
15 Bar Muscle Ups for time
Time:  1:49 (estimated)
[2]  Mobility & Ring Technique work (forward rolls, etc.)

Thursday 8 January 2015
[1]  Rest

Friday 9 January 2015
[1]  For time:  with a partner.
3 Reps of the complex:  1 Power Snatch + 1 Hang Snatch + 2 OHS @ 135lbs
9 C2B Pullups
9 KB Swings 32kg
3 Reps of the complex:  1 Power Snatch + 1 Hang Snatch + 2 OHS @ 135lbs
15 C2B Pullups
15 KB Swings 32kg
3 Reps of the complex:  1 Power Snatch + 1 Hang Snatch + 2 OHS @ 135lbs
21 C2B Pullups
21 KB Swings 32kg
*Each partner performs all the reps.  Alt. 1 rep of the complex at a time till both complete 3.  1 partner starts on C2B pullups, other on KB Swings, not allowed to switch exercises or proceed to complex until partner is done.
Time:  12:15

Saturday 10 January 2015
[1]  Snowboarding All Day (9:30am to 8:00pm)